One-Day Meal Plan to Reduce Bloating

With warmer weather comes fewer layers and more skin exposure, but the last thing you want to do is slip into a bikini, tight dress or short shorts when you’re feeling puffy and bloated - am I right?!

Often used to describe a swollen, gassy and distended stomach, bloating happens to all people for all different reasons. These include (but aren’t limited to): eating large, poorly combined meals; eating while stressed or hurried and not chewing fully before swallowing; a high sodium intake; drinking water around mealtimes; a high carb and sugar intake; and hormonal fluctuations (for all you lovely ladies).

“Beating the bloat” comes down to aiding digestion…

Whether you’re preparing for an event or simply want to look good on a daily basis, I recommend eating smaller, properly combined meals that are lower carb and free of inflammatory foods such as gluten, dairy and soy.

Here is a One-Day Sample Meal Plan:

Upon Waking: 20 oz. filtered water, followed by a mug of warm lemon water, then black coffee or tea (if needed)

Breakfast: Detoxifying Greens Smoothie (skip the matcha if you had coffee earlier)

Snack: Matcha Latte made with homemade Cashew Milk OR Collagen Protein Bar (if you’re going caffeine-free)

Lunch: Salad with Pan-Seared Salmon (always wild-caught!)
How To: start with a bed of mixed (organic) greens, then layer with low starch veggies such as cucumbers, tomatoes and bell peppers. Add a sprinkle of red onion (not too much to prevent bad breath and bloating), sprouted seeds and a touch of parsley (a natural diuretic + fluid retention fighter). Toss with extra-virgin olive oil, the juice of 1/2 lemon and pink salt to taste. Lay your salmon atop the salad and enjoy! Bonus: add grilled fennel (digestive aid) and skip the grains/beans to avoid bloating and gas.

Snack: at least 70% Cacao Dark Chocolate squares OR a mug of Grass-Fed Bone Broth

Dinner*: Thyroid Healing Green Soup with sprouted pumpkin seeds and/or high-quality animal protein (i.e. grass-fed beef, pasture-raised eggs or organic chicken)

*Note: stop eating at least 3 hours before bed to allow for complete digestion and an “intermittent fast” overnight.

Before Bed: 1 oz. organic, unsweetened Tart Cherry Juice diluted in 4-8 oz. filtered water (boosts sleep-promoting melatonin and fights inflammation)

This menu is packed with nutrients; low in starches, sugar and hard-to-digest fibers; and promotes good food combining to help you beat the bloat in no time at all. I recommend using these meals as a framework for future menu planning.

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